Recipes
Easy mackerel & red pepper pasta
With omega 3-packed oily fish and high-in-fibre wholewheat fusilli, this dish is a double winner!
With omega 3-packed oily fish and high-in-fibre wholewheat fusilli, this dish is a double winner!
Cook: 20 Mins
Serves: 4
Price: £1.06 per serving
Nutritional Information
Each 436g serving contains
Energy
9387kj
514kcal
9387kj
514kcal
26%
Fat
18.3g
18.3g
Med
26%
26%
Saturates
5.7g
5.7g
Low
29%
29%
Sugars
12.2g
12.2g
Low
14%
14%
Salt
0.52g
0.52g
Low
9%
9%
2
of your 5-a-dayof your reference intake.
Typical energy values per 100g:
2153kj/515kcal
Typical energy values per 100g:
2153kj/515kcal
Ingredients
2 red peppers, sliced
1 onion, thinly sliced
4–5 sprays of low-calorie cooking oil
325g pack cherry tomatoes, halved
300g wholewheat fusilli or penne pasta
2 x 125g tins Asda Scottish Mackerel Fillets in Tomato Sauce
3tbsp half-fat crème fraîche
2tbsp pumpkin seeds, to serve
chopped parsley, to garnish, to serve
Method
1
Put a large pan of salted water on to boil. Heat a frying pan over a medium-high heat. Add the peppers and onion along with the low-calorie cooking oil and a good pinch of salt. Cook for 8–10 mins, until the veg has softened and is starting to darken in colour.
2
Once the pan of water is at a boil, add the pasta and simmer for 8–10 mins or until just cooked. Drain and set aside.
3
Add the cherry tomatoes to the frying pan and simmer for 5 mins. After a few mins, squish some of the tomatoes with a wooden spoon. Add a splash of water to help the mix become a sauce.
4
Turn the heat to low, then add the mackerel fillets and sauce to the frying pan along with plenty of black pepper, breaking up the fish as you go. Heat for 1–2 mins, then add the pasta and the crème fraîche, stirring through for 1 min until everything is combined.
5
If liked, serve this alongside a pea shoot salad with some chopped parsley and pumpkin seeds on top.